Category: Richmond, VA

  • The Bearded Beaver and The Chatty Clydesdale

    That title should be on a book cover.

    2 bearded beauties rolled into the Lumberyard on this brisk morning. Beaver and Yukon were feeling IPC Week 0 heavily in the legs and made a call to the bullpen for some upper body supersets. Here’s how the events transpired:

    Warmup: 

    Mosey to the back of the Lumberyard to the pull up bars. 

    -back twists

    -arm circles

    -10 slow and controller merkins IC

    Part 1:

    12 reps of each exercise. 3 sets.

    -pullups

    -seated bench press (machine)

    -bench dips 

    *Mosey back to the front of the Lumberyard

    Part 2:

    Timer was set for 60 seconds of exercise and 20 seconds of rest between stations. Move in a counter clockwise fashion after the 60 second lift. Once the first set of exercises were complete, move to the second set, then third, etc.

    Plate

    1-bench close grip

    2-front raise 

    3-halos

    4-bus drivers

    Dumbbells

    1-flys

    2-lateral raise

    3-bent over fly

    4-shrugs

    Kettlebell

    1-lat pullover

    2-tricep extension standing

    3-walking kettlebell carry

    4-1 arm skull crusher

    Chain

    1-merkins (chain over neck)

    2-chain turns (forearms)

    3-diamond merkins (chain over neck)

    Coupon

    4-one hand on coupon, one hand on ground, perform merkin, switch hands after one rep

    Beaver is heading DR for some relaxation for the week. Had some good chatter this morning about bow hunting, something Yukon attempted and was never successful at. Lessons might be in order. Iron Haul in the morning!

  • St. Christopher’s Country Club – Monday Tabata Edition

    YHC showed up with a half-baked plan and a timer app, which is really all you need for a Tabata morning. Six rounds, 40 seconds on, 20 seconds off, rinse and repeat with one lap between each round and two laps for the finale:

    The Thang (40 on / 20 off x 6 rounds):

    1. Stretching (because we’re old).
    2. Curls & Overhead Press.
    3. Burpees & Weighted Squats.
    4. Kettlebell Swings & Triceps.
    5. Lunges with Weights & (yes) More Curls.
    6. Mary to finish (allegedly core work).

    Meanwhile, the St. Chris Track Club was circling the oval in the opposite direction. Way to go guys and girls.

  • Where Am I

    After running around the parking lot, we stopped at the flag and I gave the standard disclaimer starting off with “Welcome to Heartbreak Ridge.” Whitesnake provided the vital information that this was in fact, The Deep. That’s a good thing. Otherwise, the Standard disclaimer might have been ineffective.

    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch

    Mosey around parking lot

    • 20 IWs
    • 10 Diamond Merkins
    • 10 Crotch Grabbers (Sort of like a V-up but clap hands underneath first one knee and then the other
    • Stretch

    Mosey around parking lot

    • 20 Squats
    • 10 Stagger Arm Merkins
    • 10 Suzanne Sommers (each side)
    • Stretch

    Mosey around parking lot

    • 10 Don Quixotes
    • 10 Stagger Arm Merkins
    • 15 Ukrainian Hammers
    • Stretch

    Mosey to the bus loop for 11s.

    • Mike Tyson & Deep Mountain Climbers

    Mosey to the back of the school: 3X

    • 8 Pullups
    • 15 Merkins
    • 30 Squats

    Mosey to the wall at the entrance to the school for

    • 15 People’s chair airpress
    • 10 BTTW hip slaps in cadence
    • 60 count 6-inch leg lift

    Don’t tell anyone but we were a minute over on time.

    Announcements

    Morgen: 2nd Tuesday, 2nd F: Noon, Innsbrook Firehouse Subs

    September 20, 11th anniversary convergence at Dog Pile, 7:00 AM

    September 26: CSAUP SOJ; The ‘Warm Triangle’ 8:00 PM to Midnight, Check Slack for details

    COT

    “Day by Day, what you choose, what you think and what you do is what you become.” Heraclitus

  • We Ran 4 Miles and Did Other Stuff Too

    We ran 4 miles and did other stuff, too.

    YNWA

  • Where are the coupons?

    Not even missing coupons could stop this block party!

    12 high-impact men met under a full moon for a coupon carrying carnival.

    -Warmarama

    -150 merkins in the soggy bottom

    -Birthday block beatdown in the parking lot

    -100-yard-dash to the flag

    F3 exists for the invigoration of male community leadership. Leadership starts at home and expands outward. God gives us wisdom. Integrity will be our edge.

  • No week 1 fartsack for this crew.

    Warm-Up

    530 on the dot. Looked around with pride at a group of 16 HIMs who fought the urge to fartsack and week 1 football temptations.

    Quick mosey. Circle up for the “social media algorithm” routine (worth a try):

    • Hop in place
    • Body waves
    • Arm swings
    • Trunk twists (golf swings)
    • Dead-arm swings
    • March in place

    Stretch what you need for 30 seconds.

    The Thang

    • Mailbox Burpees – Line up along Graythorne. One burpee for each mailbox on the right. Plank-o for the six. (Plenty of mailboxes!)
    • DORA at Alvecote Terrace (modern home cul-de-sac) – All ab work:
      • 100 LBCs
      • 200 American Hammers
      • 300 Heels to Heaven
        Long run (~100 yards). Mosey/walk to Woolridge.
    • Triple Check at Rudy’s Playground – Pull-ups / Squats / Short run.

    Mosey back to the flag.

    Announcements

    • 3PM Saturday – Casa del L Woods. You bring sides, he brings the meat.
    • Shoes/running gear needed for our brothers in Kenya. See Nancy Lopez.
    • Golf tournament hosted by Futon/Fudd/Warby to raise money for mental health. See them if you’d like to donate.
    • C SoP – 9/26, Alamo, 8PM–Midnight. Beverages afterwards. See Crabgrass.

    Prayer Requests

    Prayers for mental health and patience as we serve as husbands, t-ball coaches, dads, leaders, etc.

    Honor to lead.

    Heist out.

  • A little rain doesn’t stop us

    3 runners launched for a 3.5 mile loop and we picked up Honeymoon for a second 3.3 mile loop and dropped Cavity Search at his house on that loop. OTB can be a chose your own adventure. Come get whatever miles you want and stick around for coffeeteria.

    Four walkers and a four-legged friend were also out some miles so there is that option too.

    Have a great Sunday. No More Gumbo For You!

  • no coupons, no murderous bunnies

    most of the pax knew what was in store when we met at 5:30 AM at Tomahawk Creek middle for this weeks installation of Timberwolf. Iron packs 2025 week zero was on the docket. We met down by the football field next to the lights and the cones courtesy of Futon and Nancy Lopez. The workout was discussed and explained, and then we hit it:

    Tellier WOD

    • Format
      • Complete the workout for time
    • Equipment
      • Cones or markers for 5-yard, 10-yard, 15-yard, and 20-yard markings
    • The Thang
      • Start timer
        • 10 burpees
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 50 lunges (hard way – right leg-left leg=1 rep)
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 50 lunges (hard way – right leg-left leg=1 rep)
        • 100 big boy sit-ups
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 50 lunges (hard way – right leg-left leg=1 rep)
        • 100 big boy sit-ups
        • 150 squats
        • 5-10-15-20 yard shuttle runs
      • Stop timer

    we finished a bit early so YHC led a little broga before we commenced heading back to the flag. Numbers, names, announcements, YHC took us out.

    announcements

    • evening ruck led by crabgrass and company in the deep south on Friday, September 26
    • daddy daughter dance December 6

    NMM

    great job, pushing through all the reps by the packs. That was tougher in practice than it looked on paper. One of the prayers was for mental health. Just something to be aware of and to let guys know we are here for each other and not hesitate to reach out.

  • Long Jams = Total Burnout

    Eight locomotion enthusiasts climbed aboard the musical pain train bound for Whooptown. Their humble conductor, DTH, fired up the music and led the way, as follows:

    The THANG: 

    WARMERAMA: 

    • PLAY: “Cum on Feel the Noize” by Quiet Riot
    • Mosey lap down the gravel hill
    • Bernie back up the grass
    • Lunge walk part of the lot
    • Mosey BTTF and circle up
    • Welcome & Disclaimer
    • PLAY: “The Middle” by Jimmy Eat World
    • Various Warm-up Reps IC

    COP #1:

    • Mosey out to some soft grass near the bball fields and circle up around the speaker
    • PLAY “September” by Earth, Wind & Fire (3:35)
    • American Hammers to the beat, with a Scrunchy Frog for every “September,” “Remember,” and “Ba-De-Ya”

    COP #2:

    • Mosey loop around field to small bball court and circle up around the speaker
    • PLAY: “Bring Sally Up” by HIIT BPM (3:25)
    • Hold elbow plank for duration of the song, alternating leg lifts with every “Up”

    COP #3:

    • Mosey over to larger bball court and circle up around the speaker
    • PLAY: “Tom Sawyer” by Rush (4:37)
    • Nancy Kerrigans for all instrumental parts, and switch to Lunges for the lyrical parts

    COP #4:

    • Mosey out to the tennis courts and circle up around the speaker
    • PLAY: “Come and Get Your Love” by Redbone (3:26)
    • Flutters to the beat, then Heels to Heaven with every “Hail” and “Come and get your love”

    COP #5:

    • Mosey to playground and group-up for a Triple check (two teams of 4) with some other random music playing
    • Swing Pumps, Dips, Run a Distance and Back

    COP #6:

    • Mosey over to large parking lot and circle up around the speaker
    • PLAY: “Eye of the Tiger” by Survivor (4:04)
    • Line hops to the beat, punches optional
    • Lt Dan completed with every “Survive,” “Survivor,” and “Tiger”

    COP #7:

    • Mosey over to the bottom of the small grass hill
    • WWII Inchworms up the hill
    • Duckwalk back down
    • Fixed-leg ankle hops up hill
    • Lunge walk down
    • Low crawl (only elbows and toes touching) back up the hill

    COP #8:

    • Step over to THE WALL
    • PLAY: “Come and get your love” by Redbone 
    • Hoedowns x20 IC
    • Heel Slappers x10 IC
    • ?maybe one other

    COP #9:

    • Mosey BTTF but stop in some grass for the final musical beatdown
    • PLAY: “Have You Ever Seen The Rain” by Creedence Clearwater Revival (2:41)
    • WWII’s to the beat
    • Stand up & jump knees to chest for every “I know” or “I wanna Know”

    Mosey BTTF for COT:

    • Bit of stretching
    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    PRAY FOR:

    • Big Rig’s Dad skin cancer surgery Mon

    NMS:  Solid group of HIM’s to celebrate being ALIVE another day at Rockwood. YHC is very thankful to have brothers like these humoring all the music and pain. Nothing like reps on repeat until a long song ends to fond the burnout point of a muscle group – whew! But when in doubt, watch Purple Rain to know when to do reps during songs – dude is a gifted music man. Have a great weekend fellas. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • OTB RUCK – tomorrow 6am from L Woods house
    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 9/13 L Woods 2nd F
    • 9/20 F3RVA 11yr Anniversary 
    • 9/26 Night Ruck CSAUP
    • 10/3-5 GrowRuck in Cary NC

  • Bolt up!

    17 new Chargers fans and 1 happy Q celebrated the big win in Brazil. Wearing my powder blue jersey, I was ready to lead–and so was Tatar. But Tatar made another signup sheet error and had to watch me steal his football themed workout.

    We circled up at the 50 yard line (around the “T” that Tatar painted in the middle of the night) and did warm up exercises in 27 and 21 counts. It did not take Attila long to know the pattern was the score last night. We did SSH, IW, WW2, Hammers, Squats, Flutters, LBCs and others I cannot remember.

    We moseyed to the goal line and did my favorite football field exercise, the Double Quarter Pounder. 25 count at the 25, 50 count at the 50, 75 at the other 25 and 100 count at the other goal line–running to the exercise and bernie back to the start. We did 25 merkins, 50 Squats, 75 flutters and 100 SSH. Second time we did 25 Hand Release Merkins, 50 single count hammers, 75 LBCs and 100 SSH. A group of volunteers with the help of bacon smelling cheater, were able to give me the Big Mac rap and so we did not do a 3rd round.

    Went to the side lot to spell BOLTS! 5 Burpees in the center and then as a group hit each corner, returning to do 5 Burpees in the center after each exercise. 50 Overhead claps, 50 single count Lunges, 50 Toe Taps, and 25 SSH and 25 Squats (as Blue Moon looked lonely doing squats on this own). Lots of walking by the pax. I knew they needed a way to push more.

    So we hit the lower field for some sled work. Broke off into 4 teams and one team pushed the football sled down the field while the other three groups did some sort of exercise (bad instructions were to blame). Polly seemed to enjoy the sled the most–maybe a Rugby and booze themed Q coming soon??? And even White Deer was seen angrily pushing that sled. No injuries occurred to the Pax or the Sled.

    Then for fun, we did 2 rounds of suicide runs (to the 10,20,30,40,50). Second round included one burpee at each “finish” line to ensure the pax touched the line before returning to the start (5 burpees total, stop your whining).

    We hit the bleachers next. After telling them how disappointed I was in their effort, we did 3 rounds of bench kicks and dips: 20,25 and then 30. We then moseyed to the soft playground area for some Mary, including some super slow LBCs, and got to time.

    Announcements: party at Taters starting at 4 for Gypsy and Pinto and their upcoming wedding (to other people). Firehouse Subs on Tuesday at noon. 11th Anniversary convergence on Sept 20th.

    Whose got it better than us???

    Nobody!!!